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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Trail running16 18:25:16 115.92(9:32) 186.55(5:55) 9802
  Backcountry skiing3 12:32:42 50.92(14:47) 81.95(9:11) 6619
  Orienteering7 8:32:25 47.24(10:51) 76.03(6:44) 3090
  100% trails and roads2 2:50:30 23.34(7:18) 37.56(4:32) 395
  Strength workout, body we4 1:42:22 0.15 0.25
  XC skiing, skating1 1:28:24 14.48(6:06) 23.3(3:48) 411
  Town orienteering1 34:05 2.97(11:28) 4.78(7:08) 125
  Bike or Hometrainer1 10:09
  Total34 46:15:53 255.03 410.42 20442
  [1-5]33 44:55:49

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Monday Apr 30, 2018 #

6 PM

Trail running 41:32 intensity: (37:51 @1) + (3:41 @2) 7.83 km (5:18 / km) +340m 4:21 / km
ahr:136 max:179

Quick run back from work.

Sunday Apr 29, 2018 #

10 AM

Orienteering 1:49:25 intensity: (45:45 @1) + (14:16 @2) + (34:27 @3) + (14:45 @4) + (12 @5) 15.15 km (7:13 / km) +802m 5:43 / km
ahr:127 max:172

Cadre Romand training in Schwyberg. Great orienteering!
2 PM

Town orienteering 34:05 [1] 4.78 km (7:08 / km) +125m 6:18 / km
ahr:110 max:129

Setting controls for the Sprint in Fribourg
6 PM

Trail running 36:27 intensity: (36:11 @1) + (16 @2) 7.34 km (4:58 / km) +95m 4:40 / km
ahr:116 max:141

Running home from Boudevilliers. Tired muscles ;-)

Saturday Apr 28, 2018 #

10 AM

Orienteering 1:04:33 [1] 8.28 km (7:48 / km) +416m 6:14 / km
ahr:97 max:122

Setting controls in Burgerwald... difficulties with map and lack of energy.
3 PM

Orienteering 1:12:01 intensity: (1:05:48 @1) + (6:13 @2) 8.69 km (8:17 / km) +464m 6:32 / km
ahr:125 max:150

Picking up controls in Burgerwald... much better flow than in the morning.

Friday Apr 27, 2018 #

6 AM

Trail running 1:06:19 intensity: (51:07 @1) + (12:52 @2) + (2:20 @3) 9.28 km (7:09 / km) +893m 4:49 / km
ahr:125 max:190

Early run up to La Tourne.

Wednesday Apr 25, 2018 #

2 PM

Trail running 38:14 [1] 5.87 km (6:31 / km) +312m 5:09 / km

Ran up to Boudevilliers after work to get the ANCO bus.
7 PM

100% trails and roads 1:06:10 intensity: (23:07 @1) + (4:55 @2) + (1:31 @3) + (17:35 @4) + (19:02 @5) 13.99 km (4:44 / km) +240m 4:21 / km
ahr:134 max:184

Tour du Canton in Colombier. I was lucky the course had a good climb up to Pré Vert where I could get away. It was nice to have a good feeling running eventhough I had a full day and couldn't imagine racing even an hour before the start.

Tuesday Apr 24, 2018 #

6 AM

Trail running 1:02:44 intensity: (49:45 @1) + (6:28 @2) + (6:21 @3) + (10 @4) 9.1 km (6:53 / km) +799m 4:47 / km
ahr:128 max:166

Ran up to La Tourne
8 PM

Trail running 1:04:51 [1] 10.92 km (5:56 / km) +336m 5:09 / km
ahr:115 max:136

Slow evening run.

Monday Apr 23, 2018 #

6 PM

Trail running 31:42 intensity: (16:39 @1) + (4:16 @2) + (7:12 @3) + (3:24 @4) + (11 @5) 6.32 km (5:01 / km) +192m 4:21 / km
ahr:131 max:171

Quick run home from work with 10x1min intervals.

Sunday Apr 22, 2018 #

5 PM

Trail running 52:55 intensity: (50:09 @1) + (2:46 @2) 9.82 km (5:23 / km) +357m 4:34 / km
ahr:123 max:150

Evening run.

Saturday Apr 21, 2018 #

10 AM

Orienteering 56:41 intensity: (9:22 @1) + (20:17 @2) + (20:02 @3) + (6:36 @4) + (24 @5) 10.09 km (5:37 / km) +398m 4:42 / km
ahr:142 max:173

Coupe NE Le Devens. Not yet totally recovered but I also didn't try to push. Especially because my foot was still hurting at every step.

Friday Apr 20, 2018 #

6 AM

Trail running 1:11:41 intensity: (3:28 @0) + (58:36 @1) + (9:37 @2) 9.26 km (7:44 / km) +806m 5:24 / km
ahr:123 max:149

Run up with Stefan to La Tourne. Felt OK, still a bit tired from the PDG but especially my left foot is very sore from the ski boots.

Thursday Apr 19, 2018 #

7 PM

Bike or Hometrainer 10:09 [1]

Hometrainer to aerate my neurones.

Wednesday Apr 18, 2018 #

12 AM

Backcountry skiing 9:29:18 intensity: (23:00 @0) + (7:35:09 @1) + (1:22:00 @2) + (9:09 @3) 61.92 km (9:12 / km) +4823m 6:37 / km
ahr:128 max:156

Patrouille des Glaciers with Yves Jaquet and Philippe Beuret. What an incredible adventure!!! A real Odyssey!

Sunday Apr 15, 2018 #

11 AM

Orienteering 1:09:06 intensity: (21:23 @1) + (3:07 @2) + (16:30 @3) + (24:59 @4) + (3:07 @5) 12.58 km (5:30 / km) +432m 4:41 / km
ahr:129 max:180

SOM in Wannental. Ended 4th with Baptiste and Pascal. Ran the second leg. 3 solid races.

Saturday Apr 14, 2018 #

6 AM

Trail running 1:14:07 [1] 10.14 km (7:19 / km) +937m 5:00 / km

Warm up for the races this weekend. Early run up to La Tourne
1 PM

Orienteering 1:09:25 intensity: (30:36 @1) + (1:35 @2) + (7:39 @3) + (18:50 @4) + (10:45 @5) 10.98 km (6:19 / km) +167m 5:53 / km
ahr:143 max:178

Middle distance orienteering race in Junkholz. Fun.

Friday Apr 13, 2018 #

9 PM

Strength workout, body we 21:03 intensity: (17:19 @0) + (3:44 @1)
ahr:81 max:127

Quick strength workout. Focus on 3x20 quads reps with 50kgs.

Thursday Apr 12, 2018 #

12 PM

Trail running 2:18:21 intensity: (1:30:14 @1) + (25:22 @2) + (13:23 @3) + (9:22 @4) 25.81 km (5:22 / km) +1068m 4:27 / km
ahr:135 max:168

Little lunch break jog ;-). Serrières-Areuse-Ruine de Rochefort-Tablettes-home. Ran the uphill to the Tablettes fast.

Wednesday Apr 11, 2018 #

6 PM

Trail running 1:10:17 intensity: (44:58 @1) + (2:26 @2) + (2:43 @3) + (11:25 @4) + (8:45 @5) 13.51 km (5:12 / km) +314m 4:40 / km
ahr:134 max:183

I wasn't sure what to do, as I was struggling with a cold the last days. Started a loop of Crostand fast and the time wasn't bad... so I did 4 other ones, 4:39, 4:39, 4:38, 4:36 and 4:28.

Monday Apr 9, 2018 #

7 PM

Backcountry skiing 1:00:00 [1] 6.29 km (9:32 / km) +572m 6:33 / km
ahr:83 max:130

Outing with my PDG buddies, Yves and Philippe on the Chasseral. We spent most of the time discussing how we can survive that adventure :-).

Sunday Apr 8, 2018 #

8 AM

XC skiing, skating 1:28:24 intensity: (1:25:03 @1) + (3:21 @2) 23.3 km (3:48 / km) +411m 3:29 / km
ahr:119 max:145

Enjoyed the last xc skiing of the season... still great conditions, though!!

Saturday Apr 7, 2018 #

7 AM

Strength workout, body we 25:00 [0] 0.25 km (1:41:38 / km)

Core strength
5 PM

Trail running 2:16:43 intensity: (1:38:51 @1) + (16:48 @2) + (7:22 @3) + (13:25 @4) + (17 @5) 24.0 km (5:42 / km) +1453m 4:22 / km
ahr:133 max:171

Long run loop to Treymont-Champ du Moulin- Chemin Bleu-Ruine château de Rochefort-Rochefort and then full speed up La Tourne... good training :-)

Friday Apr 6, 2018 #

5 PM

Orienteering 1:11:14 [2] 10.26 km (6:56 / km) +411m 5:47 / km

Orienteering in Serroue just by myself... a lot of fun!

Thursday Apr 5, 2018 #

6 AM

Trail running 1:40:28 intensity: (1:35:39 @1) + (4:49 @2) 16.49 km (6:06 / km) +842m 4:51 / km
ahr:122 max:148

Early run up and down from La Tourne.

Wednesday Apr 4, 2018 #

6 PM

Trail running 17:33 [1] 3.3 km (5:19 / km) +90m 4:41 / km
ahr:119 max:139

Quick run with the Five Fingers... warm up for the strength training.

Strength workout, body we 21:19 intensity: (11:17 @0) + (10:02 @1)
ahr:97 max:135

Strength, focuse on 3x20 quads with 70kg.

Tuesday Apr 3, 2018 #

2 PM

100% trails and roads 1:44:20 intensity: (56:42 @1) + (19:39 @2) + (26:12 @3) + (1:09 @4) + (38 @5) 23.56 km (4:26 / km) +155m 4:17 / km
ahr:135 max:174

Run to Ins from home. 5x8min tempo. I was nervous doing this training, as I haven't run flat for many months. Fortunately I didn't push too hard on the intervals, otherwise I might not have made it to the "finish".
C • Marathon? ;) 2

Monday Apr 2, 2018 #

7 AM

Backcountry skiing 2:03:24 intensity: (2:00:34 @1) + (2:50 @2) 13.74 km (8:59 / km) +1224m 6:13 / km
ahr:107 max:147

Chasseral tour with Stefan.

Sunday Apr 1, 2018 #

7 AM

Strength workout, body we 35:00 [1]

Strength workout. Core strength and 3x20 squats with 70kg.
6 PM

Trail running 1:41:22 intensity: (1:34:46 @1) + (5:52 @2) + (44 @3) 17.58 km (5:46 / km) +968m 4:31 / km
ahr:128 max:153

Run up to La Tourne and back down with a little extra climb to La Chenille.

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